Wednesday

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

300m run

Iron cross stretch

Thread the needle

10 open/close arms

*6:00 AMRAP OF*

5/4 cal bike

5 medball cleans 20/14

3 burpees over medball

Every 2 minutes x 6

10/8 Cal Bike

5 Hang Squat Cleans
Squat Cleans should be moderate/ heavy weight that can be done UB

“Sega” (Time)

5 Rounds For Time:

10 Burpee Box Jumps 24/20″

10 Power Cleans 95/65
Rx+=135/95

Accessory Work

Metcon (Weight)

3 rounds

3/side bottom up kb Turkish get ups

10/side bottom up kb shoulder press

10m/side bottom up kb carry

https://youtu.be/V3FjmLsXRBU